1a.) Before Class Hour
- LAX Ball: Trap/Pec/Rhomboids (Scap)
- Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
- Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)

1.) 1 Round (0:00-12:00)
- 400M Run
- 15E Bird Dog
- 12E Single Arm KB RDL + High Pull (Light)
- 10 KB Goblet Kang Squat (Same KB)

* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.

1b.) Foundation/Prep: (REST :30 between sets) (12:00-18:00)
- 3 X 3 Clean Pull (https://www.youtube.com/watch?v=VF-hqxyLly4)
- 3 X 3-Position Clean (https://www.youtube.com/watch?v=x3cOxXOYbwA)

* See workout notes below.

* Allow 6:00 for athletes to build in weight and prepare for S.F.P.

4.) (57:00-60:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :45 Seated Straddle

S.F.P. 1b.) Notes:
Perform with an empty barbell for your first set, then add minimal weight. These drills are to help bring awareness to the different phases of the pull.

S.F.P. 2.) Notes:
Perform a clean at the top of every interval at 50% (light-moderate weight) or higher depending on feel. Feel free to remain at this percentage (light/moderate weight), or increase in weight across sets to a heavy rep that you can perform with a high amount of speed.

E.S.D. Notes:
Take your opening 800M Run as a moderate paced run slightly slower than your mile pace so that you can get right on the DB and ready to attack the devils presses. After each set of devils presses, keep the pace up on the short 200M runs knowing that the rep scheme is going to keep going down and you can stay consistent!